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Ингредиенты
- 3/4 c. Rice Basmati or possibly long-grain rice
- 1 1/2 c. Less 2 tbsp water
- 1 tsp Oil Salt to taste
- 1/2 lb Chicken cut into small pcs
- 3 Tbsp. Oil
- 1 lrg Onion minced
- 1/2 tsp Ginger paste
- 1/2 tsp Garlic paste
- 1 tsp Grnd cumin
- 1 tsp Grnd coriander
- 1/2 tsp Turmeric pwdr
- 1 x Bay leaf
- 2 x Cloves
- 2 x Cardamoms pn Cinnamon
- 1 sm Tomato quartered
- 1 sm Potato peeled and quartered
- 3 Tbsp. Plain yogurt
- 1/4 tsp Saffron
Инструкции
- Wash rice and put in a small saucepan with all above ingredients. Bring it to a boil on high heat, then cover and simmer gently till all the water is absorbed. The grains should be tender but hard. Set aside uncovered. Heat oil in a large saucepan (medium heat), add in onions and fry until golden brown around the edges, add in garlic and ginger. All at once add in all the spices and fry one minute longer. Add in all remaining ingredients except saffron. Add in salt to taste. Cover and cook on low heat until chicken is tender, stirring occasionally (about 1/2 hour). There should be very little liquid remaining in the pan. (During cooking a little water may be added if necessary to avoid sticking). Add in half the prepared rice, spreading it proportionately over the mix, drizzle one tbsp of oil over it and add in the saffron mixed into two tsp of lowfat milk. Cover with remaining rice, cover and cook on very low heat for ten min. Serve accompanied with whipped, lightly sweetened yogurt. The chicken could be substituted with 1/2 lb. of mixed vegetables.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 140g | |
| Recipe makes 8 servings | |
| Calories 388 | |
| Calories from Fat 138 | 36% |
| Total Fat 15.47g | 19% |
| Saturated Fat 2.69g | 11% |
| Trans Fat 0.13g | |
| Cholesterol 17mg | 6% |
| Sodium 465mg | 19% |
| Potassium 329mg | 9% |
| Total Carbs 52.53g | 14% |
| Dietary Fiber 3.9g | 13% |
| Sugars 1.76g | 1% |
| Protein 9.73g | 16% |
